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Wednesday, March 30, 2022

how to relieve anxiety and stress


how to relieve anxiety and stress

 1. Get more physical activity 

If you’re feeling stressed, moving your body on  consistent basis  help.

A 6-week study in 185 university students found that participating aerobic exercise 2 day per week significantly reduced overall perceived stress and perceived stress due  uncertainty. e exercise routine significantly improved self-reported depression
Many other studies have shown  engaging in physical activity help reduce stress levels and improve mood, while sedentary  may lead to increased stress, poor mood, and sleep disturbances 

2. Follow a healthy diet Your diet affect every aspect  your health, including your mental health.

Studies show that people who follow diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels 

Being chronically stressed may lead you to overeat and reach   palatable foods, which may harm your overall health and mood.

3.  phone use and screen time  Smartphones, computer, and tablet  an unavoidable part of everyday life  many people.

While these devices are often necessary them too often may increase stress level.

A number of studies have linked excessive smartphone and “iPhone addiction” with increased levels of stress and mental health disorders (

4. Consider supplements

Several vitamin and minerals play an important role in your body’s stress response  regulation. As such, a deficiency in one  more nutrients may affect your mental health and ability to cope with .

Plus, some studies show that certain dietary supplements may help reduce s and improve mood.

For example, when you’re chronically stressed, your magnesium may become depleted.
5. Practice self-care

Setting aside time to practice self-care may help reduce  stress level. Practical example include:

going for a walk outside
taking a bath
lighting candles
reading a good 
preparing a healthy meal
stretching before bed
getting a massage
 a hobby
using a r with calming scents
g yoga
Studies show that people who engage  self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of and burnout  Source).

Taking time for yourself is essential in order healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teacher, and .
6. Reduce your caffeine intakeCaffeine is a chemical found in coffee, tea, chocolate, energy drink that stimulates your central nervous system.

Consuming too much may worsen and increase feelings anxiety ().

Plus,  may harm your sleep. In turn, this may increases and anxiety symptoms).

People have different thresholds for how much caffeine   tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy  decaffeinated herbal tea or water.
7. Spend time  friends and family
Social support from friend and family help you get through stressful times and cope with stress ).

A study that in 163    young adults  college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms perceived stress ().

Having a social support system is important for mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help.  joining sports team or volunteering for a cause that’s important to you.

Not all stressor  within your control, but some are. Putting too much on your plate may increase your  load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce  and protect your mental health.

One way to do this may be  say “no” more .  is especially true if you find yourself taking  more than you can handle, because juggling many responsibilities may leave  feeling overwhelmed.

9. Learn  avoid procrastination

Another way control of your stress is to stay on top of your priorities  avoid procrastinating.

Procrastination may harmr productivity and leave you scrambling up.  can cause stress, which negatively affect your health and sleep quality 

A study in 140 medical students in China linked procrastination increased stress level.  study also associated procrastination and delayed stress reactions with more negative parenting , including punishment and rejection ().

10. Take a yoga class

Yoga has become a popular method of  relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath 

Several studies show that yoga help reduce and symptoms of anxiety and depression. Plus, it can promote psychological well-being (

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